Monday, March 9th,2020

BARBELL CLUB IS BACK

After a short break, we are excited to announce that the Cove Barbell Club will be returning after amazing results over the past two sessions. Olympic Lifting Coach Andrew K will be leading the program with the help of Head Coach Holden.

The program will run 8 weeks with classes on Tuesday and Thursday evenings at 7:30 PM.  Each class will focus on perfecting the snatch or clean and jerk. This will be achieved through specific programming and coaching that focuses on technique, speed, mobility, and developing raw strength. The program will start on Tuesday, March 24th and cost $150 for Cove members and $175 for non-members. Space is limited so if you are interested in the program you can sign up here. If you have any questions just email us at info@cove-fitness.com.

 

STRENGTH

 

EMOM for 10 min:

2 Squat Snatch

*Build weight as needed

WOD

For time:

15-10-5 reps of-

Squat Snatch

Pullup (x2)

 

Time Cap: 18 min

 

Fx: 45/35, 75/55, 95/65, Ring Row

P: 95/65, 115/75, 145/95

O: 135/95, 155/105, 185/125, C2B

 

Coach Tips: This is my type of workout. A highly technical barbell movement coupled with a dynamic gymnastics movement. Love it. When it comes to heavy snatches I am very cautious about pacing the other parts of the workout. However we have to change weights during this workout, so I would try to be a little more aggressive during the pull-ups.

I also look at the opening EMOM as a great way to prepare myself for the metcon. I would not worry at all about tiring myself with that part of the workout, rather see it as a chance to get my technique dialed in for the metcon and build some confidence for the heavier loads.